dumbbell prone incline curl

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Adjust the bench to a 45-degree incline.

2. 2

   Lie face down on the bench with your chest and stomach resting against it.

3. 3

   Hold a dumbbell in each hand with your palms facing down and your arms fully extended.

4. 4

   Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

5. 5

   Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

6. 6

   Hold the contracted position for a brief pause as you squeeze your biceps.

7. 7

   Inhale and slowly begin to lower the dumbbells back to the starting position.

8. 8

   Repeat for the desired number of repetitions.